Are you kidding? Did you really think that I would recommend you such a program? Even in a moment of a mind fog I wouldn’t give you such an advice.
First of all, no matter how many abs’ exercises you do, you won’t notice even a sign of abs, if you keep on eating the way you do. Exercises build muscles and could make you stronger but not leaner(especially those for abs). If you want to melt your belly fat, forget about 15 minutes abs programs and other shitty stuff like that and start eating clean- stop taking eating as your main entertainment and start taking it as fuel for your body. That will make your life a lot easier and it will help you achieve your goals easier.
Next, if you want to have a nice and defined six pack, besides getting your diet in check, you need to work out properly. If you keep working out on machines in the gym and doing all kind of fancy abs exercises, your chances to succeed are really low.
In order to understand how to work out your abs properly, you should understand what is the function of your abs- to stabilize and help flex your trunk. I hope it is not necessary to mention that work outs based on isolated movements, exclude the stabilizing function of your abs, which automatically makes these kind of movements useless. Here you could read a great article by Mike Robertson, about abs and the main functions of your muscles.
What are the best exercises for abs?
As strange as it may sound, exercises that are the foundation of every good strength training program- squats, deadlift, presses, pull ups, push ups, dips, rawing, planks.
Why? These movements activate your big muscle groups and load your whole body. In order to perform a squat or a deadlift correctly, you have to keep your body tight, and your belly should be tight too, helping you to stabilize and keep your good posture. Push ups and pull ups, when performed correctly, i.e. without dropping your hips down, also load your abs. All of the exercises listed above, require your abs to do their main function- stabilize or flex your trunk. Why would you work out your abs in a way that is not functional? How would that have any effect and how would it be helpful in your every day activities?
That means that the foundation to building nice, strong abs are functional, multi joint movements- a well structured strength program.
The next “pillar” in building tight, defined abs are interval sprints. Here you could read more about some researches on the topic, so you could see for yourself what are the benefits of interval training. Besides helping you to burn fat( what you’d like, in order to lean out), they help you build muscles and lead to the release of hormones in your body, that are great for the achievement of your goals- tight, lean abs!
Let’s go back to abs and conclude what are the key moments to achieve tight, lean abs:
1.The right nutrition
2.Strength training program, based on functional, multi joint movements.
3.No exhausting cardio sessions, just short work outs, with interval sprints!
If you want to know more about Laura Haris from the picture above, read her interview here!
I don’t have a program about my abs. I just train with basic, compound movements and I eat clean ALL the time!
How do you train your abs? What is your oppinion on the topic?
I can’t wait to share with you a project I’ve been working on. It’s called IFS Journal- my FREE online magazine. Go ahead and subscribe for it HERE.
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